14day GlutenFree Meal Plan

14-Day Gluten-Free Meal Plan: 1,200 Calories
By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor
We've done the hard work of planning for you and mapped out 14 full days of meals and
snacks that are free of gluten and gluten-containing ingredients and are balanced for a
healthy diet.
Following a gluten-free diet is easy and

delicious with this 14-day, 1,200-calorie
meal plan. We've done the hard work of
planning for you and mapped out 14 full
days of meals and snacks that are free
of gluten and gluten-containing
ingredients and are balanced for a
healthy diet. Because gluten-free diets
can be lacking in certain nutrients like
fiber, niacin, folate and vitamin B12, we
made sure to include plenty of healthy
foods to help you meet your daily
nutrient needs. To be safe, always
double check the labels of packaged
foods and watch out for hidden sources
of gluten, especially if you have celiac disease (an allergy to gluten).
Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions,
needs and diets. Find the meal plan that works best for you.
Shopping Tip: When buying a gluten-free bread, choose an option that is around 70 calories per
slice. People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,”
as oats are often cross-contaminated with wheat and barley.
Day 1:
Breakfast (298 calories)
• 2/3 cup gluten-free oats cooked in 1 1/3 cups water
• 1/2 cup raspberries
• 1 Tbsp. sliced almonds
• 1 tsp. drizzle of honey
Top oatmeal with raspberries, almonds and honey
A.M. Snack (50 calories)
• 2 medium carrots
Lunch (315 calories)
Apple-Cheddar Cheese Toast
• 1 slice gluten-free bread
• 1/2 apple, sliced
• 1 oz. Cheddar cheese
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil
P.M. Snack (47 calories)
• 1/2 apple
Dinner (501 calories)
• 1 serving Roast Salmon with Chimichurri Sauce
• 1/2 cup cooked brown rice
• 3/4 cup steamed broccoli
Day 2:
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk
• 1 medium banana
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/4 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
Cover half of each tortilla with cheese, avocado and bell pepper. Fold the tortillas in half and toast
until the cheese begins to melt. Top with salsa and, if desired, hot sauce.
• 1/2 medium bell pepper, sliced
• 1 medium carrot
• 1 serving Chickpea & Potato Hash
Day 3:
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.
• 1/2 cup fresh raspberries
• 1 1/2 cups unsweetened almond milk
• 4 oz. pork chop, cooked with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup Garlic Rosemary Smashed Potatoes
• 1 cup steamed broccoli
Meal Prep Tip: Make the White Bean Spread with Fennel & Carrot Slaw tonight to have for lunch
tomorrow. When shopping for gluten-free crackers, choose a brand with a high fiber content that
provide 10% or more of the daily value for fiber.
Day 4:
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.
• 1 serving White Bean Spread with Fennel &
Carrot Slaw
• 2 Tbsp. unsalted dry-roasted peanuts
• 1 serving Garlic Shrimp with Cilantro Spaghetti
Squash
• 2 cups salad greens topped with 1 Tbsp. each red-wine vinegar and olive oil
Meal Prep Tip: Hard-boil an egg for tomorrow's snack.
Day 5:
• 2/3 cup gluten-free oats cooked in 2/3 cup each water and unsweetened almond milk
Top oatmeal with raspberries.
• 1 clementine
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.
• 1 hard-boiled egg
• 1 1/2 cups Cornbread-Topped Chili Casserole
Day 6:
Meal Prep Tip: Cook an extra 1/4 cup of quinoa
and 4 oz. of chicken tonight at dinner to have for
lunch on Day 7.
• 1 Tbsp. peanut butter
• 1 medium pear
• 2 clementines
Leftovers
• 1 cup Cornbread-Topped Chili Casserole
• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with1/4 tsp. ground cumin
and a pinch each of salt and pepper
• 3/4 cup cooked quinoa
Day 7:
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 2 Tbsp. salsa
Green Salad with Chicken & Quinoa
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 4 oz. cooked chicken, leftover from last night's dinner
• 1/4 cup cooked quinoa, leftover from last night's dinner
Combine ingredients and top with 1 1/2 tsp. each red-wine vinegar and olive oil.
• 5 oz. cooked cod, cooked in 1 1/2 tsp. olive oil and seasoned with 1 1/2 tsp. fresh parsley and a
pinch each of salt and pepper
• 1 medium red potato, topped with 1 tsp. butter and a pinch each of salt and pepper
• 1 cup steamed green beans
• 1 serving Gluten-Free Pretzels with Dark Chocolate & Peanut Butter to enjoy after dinner
Day 8:
• 1/2 cup gluten-free oats cooked in 1 cup unsweetened almond milk
• 1 Tbsp. slivered almonds
Top oatmeal with raspberries and almonds.
• 2 1/2 Tbsp. unsalted dry-roasted peanuts
• 3/4 cup Veggie Egg Salad
• 1 serving gluten-free crackers
• 1 clementine
• 3/4 cup blueberries
• 1 serving Grilled Portobellos with Chopped Salad
Day 9:
Plan Ahead: Cook an extra 1/2 cup of beans and 1 cup of veggies tonight at dinner to have on Day
11.
• 2 clementines
Leftovers
• 1 serving Grilled Portobellos with Chopped Salad
• 1 1/2 Tbsp. dark chocolate chips
Black Bean & Quinoa Bowl
• 2/3 cup cooked quinoa
• 1/2 cup cooked black beans
• 1 cup veggies of your choice (try peppers & onions), cooked in 1 1/2 tsp. olive oil seasoned with
1/4 tsp. ground cumin and a pinch each of salt and pepper
• 1/4 cup salsa
• 3 Tbsp. Cheddar cheese
Combine quinoa, beans and veggies together and top with salsa, cheese and avocado. Garnish with
a lime wedge.
Day 10:
• 1 Tbsp. peanut butter
• 1 medium pear
• 1 medium apple
• 3/4 cup Veggie Egg Salad
• 1 serving gluten-free crackers
• 1 serving Sausage & Quinoa Stuffed Zucchini
• 2 cups mixed greens topped with 1 Tbsp. each red-wine vinegar and olive oil
Day 11:
Top oatmeal with raspberries and almonds
• 1 clementine
Taco Salad
• 2 cups greens, such as romaine lettuce
• 1/2 cup leftover black beans from dinner on Day 9
• 1 cup leftover veggies from dinner on Day 9
• 2 Tbsp. salsa
• 2 Tbsp. shredded Cheddar cheese
• 1 corn tortilla on the side
Combine lettuce, beans and veggies together and top with avocado, salsa and cheese. Serve with
the corn tortilla and garnish with a lime wedge.
• 1 serving Seared Chicken with Mango Salsa & Spaghetti Squash
• 1 serving Gluten-Free Pretzels with Dark Chocolate & Peanut Butter to enjoy after dinner
Day 12:
• 1/2 cup gluten-free oats cooked in 1 cup
unsweetened almond milk
• 2 Tbsp. unsalted dry-roasted peanuts
• 1 serving White Bean Spread with Fennel &
Carrot Slaw
• 1 clementine
• 1 1/2 cups Bell Pepper, Bok Choy & Pork Stir-Fry
Day 13:
• 1 kiwi fruit
Leftovers
• 1 1/2 cups Bell Pepper, Bok Choy & Pork Stir-Fry
• 1 clementine
• 1 medium apple
• 1 serving Sweet Potato with Warm Black Bean Salad
• 2 cups mixed greens topped with 1 1/2 tsp. each balsamic vinegar and olive oil
Day 14:
• 1 corn tortilla
• 2 scrambled eggs, cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1 Tbsp. salsa
• 1 medium pear
Apple-Cheddar Cheese Toast
• 1 oz. Cheddar cheese
• 1/2 apple, sliced
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 1/2 apple
• 4 Peanut Chicken Cabbage Wraps
• 1 clementine
Note: This meal plan is controlled for calories, sodium, fiber, niacin, folate and vitamin B12. If a
particular nutrient is of concern, consider speaking with your health-care provider about
supplementation or altering this meal plan to better suit your individual nutrition needs.
Don't Miss!
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Gluten-Free Foods List
Starting a Gluten-Free Diet: A Beginner's Guide
7-Day Diet Meal Plan to Lose Weight: 1,200 Calories
7-Day Vegetarian Meal Plan: 1,200 Calories
3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories

14day GlutenFree Meal Plan

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14-Day Gluten-Free Meal Plan: 1,200 Calories

Following a gluten-free diet is easy and

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